McHone Performance Training

09/23/2026

It has been wonderful having Sara with us for the last 6 years! So many adventures and memories! Thanks for choosing MPT to help support your journey.

09/22/2026

DELOAD WEEK!!

This weeks programming will be reduced weight load and slightly reduced volume. To help keep our members and athletes from burning out MPT implements this protocol at the end of each training block so that we can start off the next training block with some built in recovery.

MPT athletes make sure to spend some extra time with self care this week. Foam rolling before and after the workout is highly encouraged. Peak adventure season is coming, let’s be ready to do rad things in the outdoors!

Next week starts POWER! Rest, hydration and get in some good nutrition it’s about time to take on the gnar!

09/18/2026

MEET COACH SARA

Sara has had a long career in healthcare, beginning as a nurse’s aide in high school. She pursued a Bachelor’s degree in Anthropology, then returned to get an AS in Nursing. After years as an RN working in the OR, she went on to get a Master’s degree as a Physician Assistant. Her experience as a PA impressed upon her the need for health education and exercise for all as a means of disease treatment and prevention, rather than the massive amounts of pharmaceuticals she was encouraged to prescribe by physicians.

Sara traded in her white coat in favor of personal training and health coaching. She is a firm believer in physical activity as treatment for all ills, physical and mental. Time outside is also key to health and wellness. She herself spends as much time as possible hiking, backpacking and trail running the Appalachian mountains in WNC.

Credentials
BA in Anthropology, FSU

ASN Tallahassee Community College

MPAS, Masters of Physician Assistant Studies, UF

NASM certified Personal Trainer

09/10/2026

MPT adventures have been busy this season checking off late summer trips. Alexis, Luisa and Ed have been roaming the northern Appalachian mountains in New Hampshire.

What adventures are y’all looking forward to this fall!

Happy trails y’all!

09/08/2026

Built for the Peak 🏔️

13,775 feet up, zero shortcuts.

Shout Out to MPT Legends Luisa, Dan and Andie for conquering the Grand Teton! Proof that when you train for function, capacity and durability the summit is the reward.

Are you ready to build real world mountain strength?

Click the link in bio to get started training with MPT!

09/06/2026

No class on Labor Day

Check out the climbing adventure Cadel Hortberg and some of Team MPT in the Wild.

09/02/2026

08/29/2026

Paddling relies heavily on rotational power and sustained hip flexion, placing significant stress on your lower back and hip flexors. Preforming dynamic stretches before hitting the water increase blood flow, increases active range of motion and preps your core absorb rotational force without putting strain on your lumbar spine.

Try out this dynamic warm up sequence for :30-:60sec per exercise before your next adventure on the water.

08/29/2026

In 2015 Steven McHone left his job as a trainer at a cooperate gym in search or a better way to keep his community fit. Along that journey Coach McHone made the decision to never return to working for a cooperation again.

McHone Performance Training began as a dream along that bike ride across America. That dream turned into workouts in the park, to an office in a CrossFit Box, to our first solo location in the River Ridge Complex. Every time Coach walks into the current MPT Biltmore Village Location it feels surreal to see his dream that started on a bike ride come alive. Adventures like the Trans America Bike Route inspired Coach McHone to help the adventures along the way and the adventures back home in Western North Carolina.

By offering professional sports performance training to outdoor adventurers Coach McHone strives to help keep folks stable, strong and powerful while on their journey.

What adventurers inspire your fitness journey?

08/27/2026

Shoulder cues from Coach Eric

Whether it’s a barbell or a handlebar we can use the same cues, or verbal reminders, to improve posture, decrease discomfort and increase performance.

If we consider a bent over barbell row, it’s not uncommon for poor technique to allow the shoulders to rise and the cervical and thoracic spine to round forward. The same thing can happen late in a ride when we’re fatigued or when overwhelmed by the difficulty of the effort.

In the gym we would instruct an athlete to squeeze their shoulder blades together and then down their back. This engages the lats, supports the shoulder infrastructure and opens the chest improving posture, decreasing discomfort, and increasing performance in both our ability to resist the forces of the terrain and opening the area the lungs have to expand.

Squeeze your shoulder blades together and pull them down your back.

Try this in your next ride 🚲